It is a common question: when to take supplements. Most supplements, as the name implies, are just that — supplements to your diet, so most don’t matter when you take them. This is not the rule; for example, taking magnesium before bed helps some sleep better. Taking an activating supplement like ashwagandha earlier in the day helps with energy and prevents it from keeping you from sleeping. For the conditions needing to be optimized for certain supplements, when to take it, how to take it, with food or without, on an empty or full belly, etc., would be a monumental task. That shall be avoided right now. Let me focus on one condition that is very common and that I am asked frequently: Can I take my supplements with my coffee in the morning?

Coffee itself could be considered a supplement, as we are after the pharmaceuticals in it — caffeine. But coffee does interfere with a number of common supplements by altering absorption and affecting digestion. Coffee has polyphenols like chlorogenic acid and tannins that can attach to minerals such as iron and zinc in the gut, making it harder for your body to absorb. Vitamin D is best taken with fatty foods as it helps absorption.

Taking it with your coffee is not the best way to get it in. B vitamins are often taken in the morning for energy, the same time you are reaching for your coffee. Because B vitamins are water-soluble, the body does not store them for long. Caffeine can have a mild diuretic effect, meaning it can increase urination and may raise losses of some B vitamins, especially B1 (thiamine).

These are but a few examples, but very important, as these are some key supplements to your diet. So, what is your solution for those of us slamming coffee, taking supplements and running out the door in the a.m.?

Have your supplements next to your bed and take them with some water before or as you get up. Wait 30 minutes and then smash the coffee. Another thought is to wait a few hours after coffee and then take those important supplements. Just like most things in life, timing is everything.